Foods That Help Prevent Osteoporosis

Older women are among the highest risk groups for developing osteoporosis. This is a condition that results in bones becoming quite weak. This is because the body cannot produce new bone to replace old bone fast enough! Weak bones due to this condition are often so weak even coughing can break them! The most common fractures seen in osteoporosis are in the wrist, spine, or wrist.

Preventing osteoporosis is the name of the game here. This means focusing on keeping the bones strong! This often means looking at vitamins for bone density. Among the best supplements for osteoporosis are calcium supplements. There are both dedicated calcium supplements, though calcium is also included in multivitamins, particularly those designed for older women. In addition to bone density supplements, though, there are also major foods that help prevent osteoporosis!

Dairy Products

With all this talk about calcium, it’s no wonder dairy products are high on the list of foods that help prevent osteoporosis. Dairy products like milk, cheese, and yogurt are all high in calcium. The bones need this to grow strong! When people aren’t getting enough calcium from the food they eat, the body takes it from the bones, which weakens them. This is not good when trying to prevent osteoporosis!

Women need 1000 milligrams of calcium daily when they are between 18 and 50 years old. They’ll need 1200 milligrams each day after they turn 50! The average glass of milk contains about 300 milligrams of calcium. Go for it and embrace dairy!

Eggs

Calcium is vital for preventing osteoporosis, yes, but so is vitamin D! This is because vitamin D helps the body absorb more calcium. Eggs are a delicious source of dietary vitamin D. Start the day off right with some eggs for breakfast! In addition to providing vitamin D and helping bones grow in this way, eggs are also a good source of protein. Healthy diets with sufficient protein show fewer fractures and higher bone mass. This means if they also get enough calcium, they are at a much lower risk of getting osteoporosis. Thus, getting both vitamin D and protein from the same source is a powerhouse like no other!

Salmon

Fish are incredibly powerful when it comes to designing a diet to prevent osteoporosis. This is because they contain lots of beneficial nutrients. Of course, fish like salmon and sardines contain calcium. Salmon, tuna, and mackerel are also fairly high in vitamin D. However, what many may not realize is fish does contain another nutrient that helps with osteoporosis prevention.

It’s phosphorous! This mineral is a key player in supporting the growth of strong and healthy bones. Salmon is, yet again, quite high in phosphorus. This makes it the ideal food for preventing osteoporosis. Getting calcium, vitamin D, and phosphorus all from one source is invaluable!